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How Much Weight Can You Lose a Day?

by Cindy Banyai

About Cindy Banyai

Cindy Banyai began writing in 2005 and is published in the academic journals "Rural Society" and "Asia Pacific World." Banyai received her doctorate from Ritsumeikan Asia Pacific University, is an American Fitness Training Association certified personal trainer, Zumba instructor, yoga practitioner and former professional boxer.

Quick weight loss gimmicks sell magazines and books, but rarely provide sustained long term effects. How much weight you can lose in one day will depend on how much water you are retaining, because any immediate weight loss will be almost entirely water. According to the website Weight Loss For All, you can lose up to 10 lbs. of water in extreme cases. Unfortunately, this water weight will come back as quickly as you lost it.

Managing Water Weight

The water held in your body fluctuates depending the activities you do, as well as the foods you eat and the things you drink. Participating in strenuous activities that make you sweat encourages water loss and consuming items high in sodium will result in increased water retention. Exercise and a low sodium diet will maintain balance within your body and prevent water weight gain.

Healthy Sustained Weight Loss

To lose weight and keep it off you will need to embark upon a program of healthy eating and engage in an active lifestyle. Doing things such as eating a diet high in fresh fruits and vegetables and whole grains, drinking water, and setting realistic goals will get you on the path of sustainable weekly weight loss of 1 to 2 lbs. Although not as exciting as shedding several pounds a day, this slow weight loss helps keep the weight off once you lose it.

Focus on Fitness

Healthy eating can lead to dramatic, water-related weight loss, but it will not last long if fitness is not incorporated into your plan. Activities that get your heart rate up and make you sweat will be your best bet for quick weight loss. According to the Department of Health, you need at least 150 minutes of moderate aerobic activity each week to see the benefits of exercise. Doubling this time each week will help you achieve your weight loss goals in less time.

Reduce Stress

Stress can lead to making poor food choices to comfort yourself, causes you to lose sleep and it also jumps the level of cortisol in your body. All of these factors lead to weight gain and hinder weight loss. Exercise helps reduce stress as does meditating, visiting with friends or just taking some time for you.